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Reference: Course on Subject Clearing

Do this exercise whenever you feel overwhelmed by a sense of responsibility.

Preparation

1. Be well-fed and well-rested as much as possible.
2. Get your attention as much extroverted as possible by taking a walk and examining your environment.
3. Select a peaceful environment for meditation where you would not be disturbed.
4. Sit in a cross-legged position, or in a chair with feet flat on the ground.

The Meditation

1. Close your eyes. Inhale and exhale gently, slowly.
2. With each inhalation, mentally say to yourself: “I am responsible for the body,” The inhalation should last the whole duration of that thought.
3. With each exhalation, mentally say to yourself: “I am responsible for the mind.” The exhalation should last the whole duration of that thought.
4. As you do the above:
   • Face the the situation and the feeling of overwhelm. Do not resist.
   • Face any regret about having done (or not done) something. Do not resist.
   • Face whatever is difficult to look at. Do not resist.
   • Look again at the problem that you have been trying to solve.
   • Do not avoid, suppress or deny any feelings and/or sensations.
   • Decide what you need to do in the present to fulfill your responsibility.
   • Visualize yourself doing it.
5. Repeat this for as long as the feeling of overwhelm last.
6. Do not end this exercise until you are on top of the feeling of overwhelm.

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